Notes
Only started running at 6.15am and had to go back before 7.30am, so I only had a window of 70mins. Pfitz' standard for medium long run is between 11-15 miles (18-24 km), which probably needs 90-120mins to cover. Due to the shorter distance, I decided to add a zest of quality by doing the run in progressive fashion. Ran 2k segments at 5.30, 5.05, 4.40, 4.27, 4.15, and 4.05 min/km. Warmed down for 3k+ including 4* 30secs strides.